Archives

Skill Review: Wall Ball Pre=WOD Mobility: Banded Hip Extension EMOM for 12 minutes Hang Clean/Clean @80% of 1 rep max Then, Tabata intervals of: KB Swing (24/16k) Pull-up Push-up Wall Ball [...]

Partner “DT” 5 rounds (for each partner, alternating rounds) for time: 12 Deadlifts (155/105lb, same barbell for all movements) 9 Hang power cleans 6 Jerks In honor of USAF SSgt [...]

Mobility: More hip distractions (spidermans) & figure 4 on wall (work together to trap hips from twisting) Strength (for 15 minutes): 4×3 2-count pause squat @ 50-60% of your 1RM – Stop [...]

Warm up: DU Practice (90 sec) Pre-WOD Mobility (10 min): Gentle hip distractions (band on foot, foot on foam roller, lay back – it’s subtle) & Roll out quads and hip flexors EMOM 10 min [...]

Warm up: DU Practice/Test (2 min, scored) Mobility 10 min: Tricep Extension smash and banded elbow distraction Skill 15 minute: Rope Climbs – 15 minutes Then, 14 minute AMRAP of: 3 Front squat [...]

Skill: Use of new tool to help you with your DUs: speed balls! How to use em and where they are at! (You can buy your own here: http://www.jumpnrope.com/speedballs.htm) 10 min Mobility: Overhead [...]

Warm up: Run 200m (note this is not at 100% but something sustainable during the WOD) Pre-WOD Mobility: Tack and stretch internal rotation & work lax ball to pec minor on floor – 2 min [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

Pre-WOD Mobility: On wall with legs up wall – stretch hamstrings gently, bend legs while staying on wall (move your butt away from the wall!) – put a lax ball under glutes, remove [...]

“Chelsea” Every minute on the minute for 30 minutes, perform: 5 Pull-ups 10 Push-ups 15 Squats Scoring: Once you cannot complete all work within the minute, continue the rest of the [...]